Instructions

1

Start in a horizontal plank position with body suspended parallel to the ground, supported by hands (or forearms) and toes with shoulders directly above wrists, core engaged, and body forming a straight line from head to heels.

2

Maintain neutral spine alignment with head in line with torso, engage core by bracing abdominals, and ensure shoulders are packed with scapulae stable and depressed away from ears.

3

From the plank position, slowly pike hips upward by flexing at the waist while keeping legs relatively straight, creating an inverted V-shape with the body, allowing the torso to shorten and abdominals to lengthen eccentrically.

4

Drive hips back down and forward to return to the original plank position by extending through the hip and engaging the rectus abdominis concentrically, maintaining core tension throughout the movement to prevent lumbar hyperextension.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESObliques, Transverse Abdominis, Hip Flexors, Pectoralis Major

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Focusing on the Hip Roll Plank allows you to target the Rectus Abdominis with precision. As a foundational Stretching, Strength, Cardio exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Significantly enhances the structural integrity and power of the Rectus Abdominis.
Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Obliques, Transverse Abdominis, Hip Flexors, Pectoralis Major to maintain control of the Body weight.

Hip Roll Plank